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AA2 Week 1, Day 6 - Sat, 19-Mar-2011

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SMARTER GOAL - Get my workout done before I get on with my day.

Done!

SLEEP RECEIVED:  11:45 pm - 6:30 am (6.75 hrs) ---->  Lots and lots of dreams again.  Woke up quite a few times, but I felt alright when I awoke, praising God.  A little tired, though.  Long day ahead.


WATER CONSUMED (Goal is 100 oz):
Drank 16 oz by 7:00 am
Drank 22 oz by 8:30 pm (38 oz total))
Drank 12 oz by 1:45 pm (50 oz total)
 oz by 5:15 pm ( oz total)
 oz by 10:15 pm ( oz total)


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MEALS EATEN:  P Day
Meal 1 (8:15 am):  Greens Smoothie - 2 cups kale (56 calories, 4 g protein, 0 g sugar, 2 g fiber), 1/2 cup blueberries (35 calories, 0.5 g protein, 6 g sugar, 2 g fiber), 1 serving frozen mango (90 calories, 1 g protein, 13g sugar, 2g fiber), 2/3 cup strawberries (50 calories, 1 g protein, 9 g sugar, 2g fiber)1 tspn cinnamon, 1 cup fat free Greek yogurt (120 calories, 20 g protein, 9g sugar), 1 medium banana (105 calories, 1.2 g protein, 14.4g sugar,  3g fiber), 1/2 cup cilantro, psyllium husk (6 g fiber), 1 scoop Mila (70 calories, 3 g protein, 0g sugar, 5g fiber), water 
Mini Banana Muffins
Meal 2 (9:45 am):  3 mini banana muffins (I think), Trailmix:  chocolate chips, almonds, peanuts, wasabi pea things, dried cranberries  -- not sure how much I had of this, but probably at least 1/2 cup full, 3 oatmeal raisin cookies
Trailmix
Oatmeal Raisin Cookie



Meal 3 (12:30 pm):  Applebee's Chicken Caesar Salad w/Guacamole, Salsa & Tortilla Chips 

---->  This was homemade and so very yummy.  This was enough, but I could see myself having eaten more if I didn't snack on all that other stuff before. 


Meal 4 (3:00 pm):  1 oz raw almonds [1 g sugar]

Meal 5 (6:00 pm): 

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EXERCISE (shoes on):  7:22 am - 8:00 am


Warmup (2 rounds):  3:22
- Pushups x 8
- Squats x 12
- Spiderman Climbs x 10 total
- Jumping Jacks x 20

6 Tabata Exercise Intervals - 8 Rounds of 20:10 Each

Equipment Used:  GymBoss Interval Timer, Foam Roller

6 Tabata Exercise (8 Rounds Each)
Exploding Star for 20 sec x 10 sec rest  ---> Reps:  9, 12, 11, 11, 11, 10, 10, 11
Skater Hops Touch The Floor for 20 sec x 10 sec rest ---> Reps:  13,16,16,16,15,14,15,16
Intoxicated Monkey for 20 sec x 10 sec rest ---> Reps:  20,21,20,20,19,19,20,22
Reverse Lunge to High Front Kick for 20 sec x 10 sec rest  ---> Reps for Left Side:  10,10,10,10; Reps for Right Side:  9,10,10,10
Alternating Roundhouse Kick Using 36" Foam Roller for 20 sec x 10 sec rest  ---> Reps:  13,13,11,11,11,10,11,11
Side-to-Side Jumps for 20 sec x 10 sec rest  ---> Reps:  45,40,43,32,39,42,35,33

Rest Between Tabatas
R1 = 0:38, R2 = 1:13, R3 = 0:40, R4 = 0:55, R5 = 1:14

Heartrates Per Round:
Exercise 1:  Max Heartrate = 112 bpm, Avg Heartrate = 106 bpm
Exercise 2:  Max Heartrate = 114 bpm, Avg Heartrate = 108 bpm
Exercise 3:  Max Heartrate = 108 bpm, Avg Heartrate = 105 bpm
Exercise 4:  Max Heartrate = 115 bpm, Avg Heartrate = 110 bpm
Exercise 5:  Max Heartrate = 112 bpm, Avg Heartrate = 107 bpm
Exercise 6:  Max Heartrate = 117 bpm, Avg Heartrate = 112 bpm

Total Time:  32:23 (includes warmup, but not cooldown)
Calories Burned:  281
Max Heartrate: 117 bpm
Avg Heartrate:  108 bpm (includes warmup)

Zone 1 = 2:24, Zone 2 = 0:14, Zone 3 = 3:21, Zone 4 = 7:34, Zone 5 = 4:10 

Notes:  My resting heartrate is in the 40s and in the mornings, especially earlier, it's much harder to get my heartrate up no matter how hard I work.  Feeling a little tired, but okay to exercise.  I have a full day and will be getting plenty of walking later, but I won't have time to do my workout, so I had to get it out of the way.

I didn't squat super far down for the Exploding Stars.  Felt so winded on the Skater Hops.  Amazing I didn't get dizzy on the Intoxicated Monkeys.  I knocked the Foam Roller down during the first round.  By Round 8, my legs could barely get over the foam roller, but I did not knock it down again.  Those side-to-side jumps got me tired.

Good workout.  My intention was to do only 4 Tabata exercises, but I saw that James got 6 in, so I said after I did 4 let's see how I feel, then 5.  I was able to complete all 6 exercises.  I did have a plan to do Burpees, but I just didn't feel like it.  Oh well.  At least I did this workout early.

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